MoPro
TrainersEye · Lower Back Health
Lower Back Rehab E
Trainer's Eye
Phase 1 · Calm and control · Session E

Stand tall.
Step long.
Carry easy.

Neutral standing up, the first march and the first carry — the day's real loads, rehearsed.

  • Esession
  • P1Calm & control
  • 12:00on the clock
  • — donecompleted

Walking works

A walking-plus-education programme nearly doubled the time to the next back-pain episode in a 2024 trial.

The best posture

There is no perfect posture — the best posture is the next one. Change position every 20–30 minutes.

Carry

Loaded carries train the trunk the way life loads it — upright, breathing, walking.

Three couplets · two rounds · twelve minutes · a calmer, stronger back

A

Reset

Mobility + control
A1

Standing pelvic tilts at wall

60 s · slow reps

Back to the wall; roll the pelvis under and back — find neutral standing.

Easier hands on hips  ·  Harder light brace at neutral

R1R2—
A2

Dead bug — legs only

10 reps · ×2

Knees over hips; lower one heel to tap the floor, back stays flat.

Easier shorter  ·  Harder straighten the leg

R1R2
B

Stabilise

Hips + trunk
B1

Hamstring floss with towel

60 s · slow reps

Towel round the foot; straighten the knee toward the ceiling, relax, repeat.

Easier bend more  ·  Harder point the toes

R1R2—
B2

Glute bridge march

10 steps · ×2

Bridge up; lift one foot a fist high without the hips dropping.

Easier smaller lift  ·  Harder 2-s hold

R1R2
C

Build

Pattern + posterior chain
C1

Tall march on the spot

60 s · steps

Chest tall, knee to hip height, arms swinging; land quietly.

Easier hand on the wall  ·  Harder 1-s pause knee up

R1R2—
C2

Farmer's hold — two bags

3 × 15 s · ×2

Two equal bags; stand tall, shoulders down, breathe.

Easier lighter  ·  Harder heavier

R1R2

The clock

Round 1find the position — 70%, perfect form
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s slow, scored → the reps → 10 s to move on. Done at 12:00.

How to run it

  1. Up to 3/10 during, settled by tomorrow: green. Sharper or down the leg: stop, regress.
  2. Slow is the skill: three seconds each way. Breathe out on effort.
  3. Round 1 finds the position, Round 2 owns it — beat it by quality, not speed.
  4. Walk ten minutes after the session — the back's best medicine.

Tick it off

MovementRound 1Round 2Best
A1Standing pelvic tilts at wallslow reps in 60 s —
A2Dead bug — legs only10 reps
B1Hamstring floss with towelslow reps in 60 s —
B2Glute bridge march10 steps
C1Tall march on the spotsteps in 60 s —
C2Farmer's hold — two bags3 × 15 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-E